Plyometrics involves any form of exercise that is fast, short, and explosive. It includes dynamic movements like jump squats and box jumps. These exercises target various muscle groups and allow you to build strength and coordination by generating force in your muscles.
Plyometrics is an excellent option for children and youth athletes looking to improve their fitness routines. It offers a fun way to improve strength, agility, and overall athletic performance.
In this guide, you will learn what plyometrics entails and how it can benefit your child or youth athlete.
What Are the Benefits of Plyometric Drills?
Regular practice of plyometrics offers several benefits, and these include the following:
- Improved strength (especially in the lower body)
- Burned calories and fat
- Increased power and speed
- Boosted stamina and agility
- Decreased risk of injury
- Improved metabolism
4 Plyometric Drills For Athletes
Box Jumps
Box jumps are great for targeting the glutes, quadriceps, calves, hamstrings, and core. They involve jumping from the floor onto a box or another higher surface. To reduce the risk of injury, beginners should start this exercise with low boxes or steps before using more elevated surfaces.
Burpees
Burpees are one of the best full-body exercises, as they target various muscle groups, including the chest, shoulders, core, legs, and glutes. They are considered relatively more challenging but are great for youth athletes looking to enhance their fitness routine with plyometrics.
Burpees combine four different exercises: a jump, a squat, a plank, and a push-up. For this exercise, you start with a strong jump, land in a squat position, and then transition into a plank position by placing your hands on the ground and kicking your legs back. Lastly, you do a push-up before you come back up.
Explosive Push-Ups
Explosive push-ups are similar to regular push-ups. However, this exercise requires you to lower your chest until it almost touches the ground, and you lift your hands off the ground when elevating. After that, stretch them to both sides explosively and bring them back just in time to support your chest when going back down.
Tuck Jumps
This advanced plyometric drill works on the entire core and back. To perform this exercise, come down into a squat before jumping straight in the air and bringing your knees to your chest. Be sure to land softly to protect your joints.
How Often Should Youth Athletes Do Plyometric Drills?
The frequency and duration of plyometric drills should depend on the overall training program and the youth athlete’s experience.
Plyometric drills one to three times a week are safe for youth athletes from age 5 to 18. But for beginners, it is best to start with low-intensity drills one to two times a week and then increase to three times a week as they progress. There should be enough time for rest between each session, so it is not advisable to exceed training thrice a week.
For children, plyometric drills should last 15 to 20 minutes. Youth athletes from 12 to 18 years old can go up to 30 minutes. This is enough time to perform quality movements. Again, short durations are crucial for maintaining proper form and reducing fatigue and the risk of injuries. More importantly, you can gradually increase the time as your strength and endurance increase.
